Red meat and poultry dominate this ranking because their iron binds easily to the proteins that carry oxygen through your blood. Animal tissues contain haem iron, the form your body absorbs with the fewest obstacles. Plant foods hold non-haem iron, which your gut takes up less readily and only when other compounds in the meal do not block it.
Iron concentrates in organ meats, then muscle meats, then leafy greens and legumes. A single ranking cannot show you absorption rates. Two foods with the same iron count per 100 g deliver different amounts to your bloodstream depending on what else you eat alongside them.
FDA daily value: 18 mg
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Showing 5751–5800 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5751 | Pork, fresh, loin, top loin (roasts), boneless, separable lean and fat, raw | Pork Products | 0.53 mg | 3% |
| 5752 | Mushrooms, shiitake, stir-fried | Vegetables and Vegetable Products | 0.53 mg | 3% |
| 5753 | Succotash, (corn and limas), canned, with whole kernel corn, solids and liquids | Vegetables and Vegetable Products | 0.53 mg | 3% |
| 5754 | Carrots, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.53 mg | 3% |
| 5755 | Nuts, chestnuts, japanese, boiled and steamed | Nut and Seed Products | 0.53 mg | 3% |
| 5756 | Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 0.53 mg | 3% |
| 5757 | Pork, cured, ham, separable fat, boneless, heated | Pork Products | 0.53 mg | 3% |
| 5758 | Sweet potato, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.53 mg | 3% |
| 5759 | T.G.I. FRIDAY'S, FRIDAY'S Shrimp, breaded | Restaurant Foods | 0.53 mg | 3% |
| 5760 | T.G.I. FRIDAY'S, macaroni & cheese, from kid's menu | Restaurant Foods | 0.53 mg | 3% |
| 5761 | Carrots, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.53 mg | 3% |
| 5762 | Fish, scup, raw | Finfish and Shellfish Products | 0.53 mg | 3% |
| 5763 | Cake, pudding-type, white, unenriched, dry mix | Baked Products | 0.52 mg | 3% |
| 5764 | Crustaceans, shrimp, raw | Finfish and Shellfish Products | 0.52 mg | 3% |
| 5765 | Okra, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 5766 | Carrots, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 5767 | Peppers, sweet, green, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 5768 | Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 5769 | Yam, cooked, boiled, drained, or baked, with salt | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 5770 | Ice creams, BREYERS, All Natural Light Mint Chocolate Chip | Sweets | 0.52 mg | 3% |
| 5771 | Cheese, provolone | Dairy and Egg Products | 0.52 mg | 3% |
| 5772 | Cheese, gjetost | Dairy and Egg Products | 0.52 mg | 3% |
| 5773 | Cheese, provolone, reduced fat | Dairy and Egg Products | 0.52 mg | 3% |
| 5774 | Babyfood, dinner, broccoli and chicken, junior | Baby Foods | 0.52 mg | 3% |
| 5775 | Cake, angelfood, commercially prepared | Baked Products | 0.52 mg | 3% |
| 5776 | Fish, salmon, sockeye, cooked, dry heat | Finfish and Shellfish Products | 0.52 mg | 3% |
| 5777 | Fruit salad, (pineapple and papaya and banana and guava), tropical, canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 0.52 mg | 3% |
| 5778 | Pork, fresh, belly, raw | Pork Products | 0.52 mg | 3% |
| 5779 | Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 5780 | Corn, sweet, white, raw | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 5781 | Peppers, sweet, red, frozen, chopped, boiled, drained, without salt | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 5782 | Peppers, sweet, red, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 5783 | Noodles, japanese, somen, cooked | Cereal Grains and Pasta | 0.52 mg | 3% |
| 5784 | CARRABBA'S ITALIAN GRILL, cheese ravioli with marinara sauce | Restaurant Foods | 0.52 mg | 3% |
| 5785 | Okra, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 5786 | Carrots, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 5787 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 5788 | Peppers, sweet, green, frozen, chopped, boiled, drained, without salt | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 5789 | Potatoes, white, flesh and skin, raw | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 5790 | Yam, cooked, boiled, drained, or baked, without salt | Vegetables and Vegetable Products | 0.52 mg | 3% |
| 5791 | Candies, TWIZZLERS Strawberry Twists Candy | Sweets | 0.51 mg | 3% |
| 5792 | Pork, fresh, loin, top loin (chops), boneless, separable lean only, raw | Pork Products | 0.51 mg | 3% |
| 5793 | Squash, summer, zucchini, includes skin, frozen, unprepared | Vegetables and Vegetable Products | 0.51 mg | 3% |
| 5794 | Onions, young green, tops only | Vegetables and Vegetable Products | 0.51 mg | 3% |
| 5795 | KFC, Fried Chicken, EXTRA CRISPY, Breast, meat only, skin and breading removed | Fast Foods | 0.51 mg | 3% |
| 5796 | Tomatoes, green, raw | Vegetables and Vegetable Products | 0.51 mg | 3% |
| 5797 | Chicken, broiler, rotisserie, BBQ, breast, meat and skin | Poultry Products | 0.51 mg | 3% |
| 5798 | Soup, beef and vegetables, canned, ready-to-serve | Soups, Sauces, and Gravies | 0.51 mg | 3% |
| 5799 | Babyfood, cereal, with egg yolks, junior | Baby Foods | 0.51 mg | 3% |
| 5800 | Soup, chunky vegetable, canned, ready-to-serve | Soups, Sauces, and Gravies | 0.51 mg | 3% |
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